>>77216612
wouldnt Legs-Push-Pull be more logical than Pull-Push-Legs since Legs are the bigger muscle group and require more energy at the beginning of the week?

OR even Legs-Pull-Push starting with with the largest muscle groups down to the smallest.

>>77216672
I dont understand how you can stick to ppl past your first two months as a retarded noob

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>>77216678
I'm sorry but this is my progress after 8 months of lifting.

>>77216717
Your progress is being a skinnyfat ugly dominican ?

Does icing your balls actually works?

>>77216612
>200lbs 5' 9"
>5 year old daughter tells me I'm fat and asks why I have boobs
>Start 1100cal/day diet for about 3 weeks
>Stop drinking all together
>start running
>Now ~180 (less but not meaningfully so)
>Decide to try body recompsition
>start eating 1800 cal/day minimum and lifting again for the first time since a shoulder injury


Is this a good plan? Kids don't deserve a fat dad

>>77216862

Based and responsiblepilled you made it

>>77216612
Is there anything I could add to accelerate my weight loss? So far I've been doing:
Keto
Lifting every other day
Cardio daily
Trying to adhere to a 16/8 meal window
Supplements I've been taking is:
Vit D
Zinc
L Arginine
Looking for any suggestions. Thanks

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>>77216612
How many pizzas a day do I need to eat to achieve this build? Should I be cheese or crustmaxxing?

>>77216862
Why are you begging for validation here out of all places

>>77216878
I'm not begging for validation, I'm asking if this is a good method or if there is a better way.

>>77216904
You can ask this without a little Reddit tier blog about your daugther or whatever. Let me give you an example:
>5 year old daughter tells me I'm fat and asks why I have boobs
>Start 1100cal/day diet for about 3 weeks
>Stop drinking all together
>start running
>Now ~180 (less but not meaningfully so)
>Decide to try body recompsition
>start eating 1800 cal/day minimum and lifting again for the first time since a shoulder injury

>>77216904
You're a grown white man, act like it.

>>77216878
You even replied to yourself saying "based" and whatever childish zoomer nomenclature attached to it. God have mercy on your supposed kids if their dad is this starved for stranger men approval

>>77216917
Meant to reply to >>77216904

I got a collarbone injury that's lasting for about 2 months and I can't lift heavy anymore because it causes even more pain.

Is there any exercise I can do to fix it? I don't want to go to a hospital.

>>77216862
>Kids don't deserve a fat dad
>200lbs 5' 9"
>I'm fat and have boobs

What does creatine actually do? Just makes you retain water?

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Gemini gave me a diet to lose belly fat. Basically a protein heavy diet with ingredients that are available to me and I'm familiar with:
>breakfast: 5 large eggs + 200ml plain yogurt
>lunch: 250g chicken breast + 200g green beans (a big portion of a stew I make) + 240ml of cooked buckwheat
>afternoon: 400ml plain yogurt + nuts
>dinner: tuna can + 250g cottage cheese
Total of 185g of protein over a bodyweight of 90kg 27% bodyfat, 6ft/182cm. I lift 4 days a week.
It told me to stop drinking whey protein shakes because of the added sugar. Also no more oats.
How retarded is this? Will I die?
I also want to limit the tuna intake to 4 times a week so I will have to alternate with another food, maybe a small portion of the stew, maybe ground beef.

>>77217049
your body has three main bioenergetic systems. you are probably familiar with the glycolytic system, where your body uses stored glycogen (carbs), and the oxidative system, which adds fat and oxygen to the mix. glycolytic = short term, ~10s - 2min, oxidative = long term.

in the really short term, though (like for a low-medium rep set), your body relies on the phosphagen system. cellular energy creation involves turning a chemical compound called ATP (adenosine triphosphate) into ADP (adenosine diphosphate) by stripping a phosphate group. i'll tl;dr this and say that creatine turns into phosphocreatine (PCr) inside the body and gets stored in these muscle cells, and can lend its phosphate group to ADP to very quickly turn back into ATP. in other words, ATP + Cr <--> ADP + PCr

the goal of supplementing creatine is to saturate your muscle cells with as much creatine as possible to make your ATP stores as effective as possible. in practice, this functionally results in getting an extra 1-2 reps per set you wouldn't otherwise have. the water retention in muscles isn't the point at all, it's more just a side-effect of creatine's absorption

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>>77217049
>>77217137
Neat science description.
Doesn't creatine also help with recovery? Instead of needing 72 hours rest for a muscle group, training can resume 48 hours later, or is that broscience?

I also skimmed read that it's supposed to help cognitive function, too. But I'm sure that's a supplement company just trying to get you to consume/buy more.

>>77217137
Completely unhelpful post

has anyone experienced increased hair shedding after a big calorie deficit? I was on 1300cals/day for 3 months and now (2 months after) im shedding hair like crazy in the shower. It’s ‘normal’ and temporary after rapid weight loss apparently but anyone have tips to minimize the loss in the meantime? Or am I alone in my retarded starvemaxxing struggles? Im eating normally now (in a small surplus actually) and also getting all my bloodwork done in case of iron deficiency

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I'm up to 200 lbs and I still look like a skinnyfat freak, literally all the weight is in my gut area. How long until I look more evened out and less like a Simpsons character?

>>77217247
As long as you're eating plenty of fiber and getting all your nutrients from whole meat whole grains and veggies, and doing daily cardio, you're doing all you can do

You probably need to lift heavier and run a more appropriate program for your level and goals

>>77217239
That's a crazy long time to be over 1000 calories in the hole.
I would maintain for awhile or even bulk then go back to cutting
Long term cutting is really bad for your long term gains

>>77217109
It's always better to not consume suppslop
I would probably only aim for 150-160 during your cut
You can only synthesize around 130g/day under ideal conditions so the extra is just increasing system processes to help shed weight
Adjust your fiber as needed

>>77217247
You're skinnyfat so you need to eat more indigestible cellulose and "vegetables" anon listen to the other guy he knows his stuff

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I got one. I've been putting on weight, like a consistent 6 pounds over where I was hovering at 160 for a few months. I've been working out less often but more when I'm there. I am getting PRs on pull-ups and dumbbell press, so I figure I'm either getting fat but stronger because I am lifting more heavy fat, or it's actually lean muscle but I'm too fucked in the head to tell. If I put on fat but do more pullups that's a good thing?

I love 4chan. I love that I can sincerely ask retarded questions and people I know don't know how stupid I am. 166 lbs 5'11 Taurus

>>77217049
It increases the rate at which your muscles burn energy which increases metabolism and recovery
If you aren't taking creatine, you're leaving gains on the table

>>77216871
Chromium might help. The only thing I would change would be staying out of ketosis unless you're diabetic or something so you don't experience bone loss

>>77216862
Just don't injure yourself again

>>77216841
No, the semen stays liquid and not ice-cream-like

>>77217263
Take progress pics and measurements
Stop looking at the scale

>>77217260
I cut from 190lbs to 150, but just ended up skinny fat. Now im eating in a small surplus plus 190g protein trying to put on muscle to offset all the fat on my chest and belly. And yeah im gonna keep eating in surplus or at least maintenance since the shedding really is fucking with my mental. Now I realize how retarded it was to eat that low for that long but im just hoping it subsides soon

>>77217270
That's what I should do, thank you anon

>>77217278
That's a lot of weight, bro. Good job

>>77217309
Thanks anon, I was happy at first but now I’m scared I’m gonna just keep losing my hair. But everything I read online says it’s a temporary shedding phase. Think I’m just being a paranoid retard

>>77216612
Boys I think my right (dominant) bicep is permanently fuarked. It has always been smaller than my left and the left seems to be growing a lot faster from training.

I have been trying to make up for this by:
>Hitting 4 sets of kb goblet / barbell curls
>Last set go to absolute failure
>Drop set to a 5kg dumbbell, pump out more reps on right arm only to failure

Will I see any improvement to the right bicep doing this?

>>77217395
the usual remedy for uneven limb development is to do unilateral work, e.g. DB curls one side at a time, starting with the weak side and only matching what you do on your strong side. if you continue to do barbell curls/goblet curls, your strong side will continue to dominate those movements and thus stay ahead of your weak side and garbage volume drop sets won't make up the difference

>>77216612
Are drop sets beneficial to strength?

70g carbs from sweet sources 1 hour before weight training (fruit, honey etc)
Yay or nay?

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I seem to have DOMS (or just pain from a strain idk) in this part of my left hand after seated ohp yesterday, no idea why. Anything I can do to treat it or just full rest? E.g ice, heat, massaging it. It's not really pain, feels like doms but like I said I've never had it there before.

>>77217610
I'll do a back off set with squats and deads. A way to get extra work in without going as heavy.
Example: 275 for a 3x8
Back off set: 245x10

Are orthotics good for when wearing shoes if you have a specific type of foot?

>>77217278
If you're trying to gain mass, you should cap protein at 0.8g per pound of lean body mass
That's your synthesis max and anything beyond that bogs your system down
Extra protein can help you lean out, but blasting excessive protein IS NOT conducive to mass gain

Elbows keep screaming for help specifically when i rerack my bench, no pain at any other part of any other lift
What would this even be ??

>>77217620
I like some sugar walking into the gym but 70g is ridiculous

>>77217610
No
You can do a cool down set but normal dropsets really aren't good for anything

>>77217804
If you have pain, use them, otherwise you're just being a princess

>>77217838
You roll your elbows out
Keep them in

>>77217839
>70g is ridiculous
Why tho
For heavy lifts every little carb helps and if you aren't exhausting your muscles you're doing it wrong

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>>77216722

I just dislocated my shoulder two years after I had surgery to fix it (SLAP tear). Doc says he's leaning towards a latarjet but I really don't want to do another surgery (broke). How viable is relying solely on PT if I wanna still pursue BJJ?

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Are kettlebells really enough to create this physique? And if not, can you point me towards something that dan?

>>77216612
>start eating "clean"
>95% of my diet is now chicken, fish, eggs, 100% whole grains, beans, brown rice, fruits and veggies

At about 7 days in, I started breaking out and my face started feeling greasier than usual. It feels different. Is that from the old seed oils being pushed out or what?

L-Citrulline or L-Citrulline Malate? what's the difference?

>>77217260
>Long term cutting is really bad for your long term gains
What does this mean? Just that a deficit is bad long term and you should switch to maintenance or "microbulk" before continuing decicit?
Should you go small deficit small surplus and just gain/lose the same 5lbs over and over?
Should the cut be more severe so it doesn't take too long?

Are traps gay?
Also can I skip leg day?

>>77218933
he's literally swinging a weight around in circles, if you think that's going to lower your body fat that much to look like him you're already lost.

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Is this low enough for squat? This is the deepest I can go I feel like, I can't go lower using the barbell but can using the v-squat machine I think
Anyway, just did 1plate squat finally, as someone skinny that's huge for me

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>>77219221
Also my position when I'm up
Feel like I'm leaning forward too much?

>>77219221
>>77219228
are you squatting low bar or high bar, i can't tell from the pics

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>>77219258
High bar I guess?

>>77219266
i would aim to improve mobility to where you can get 1-2" lower but your depth (without sacrificing form like buttwinking) is actually pretty good for a noob.

your bar placement might be halfway between a high bar and low bar squat right now, which can contribute to you being forward in the upright position. (you are a little forward, though again not too bad.) unless you aspire to be a powerlifter, stick to high bar and focus on keeping the bar on the top of your traps and that might fix it.

>>77219277
Thanks anon!

>>77219221
no
get different shoes

>>77216612
I’ve been really busy this past year, so I’ve basically just been doing bench press, lateral raises, lat pulldown and hammer curls every day. From a purely aesthetic bodybuilding aspect are there any other essential exercises I should be including?

>>77216862
>200lbs
>5' 9"
>fat
overweight and out of shape but not "fat"
Here's how I lost 40lbs in ~ 1 months
make it 1000 cals and actually count your calories. Skip breakfast and dinner. Finish your lunch half hungry. If you're still REALLY hungry like an hour after lunch or have a sweet tooth make yourself a fruit salad. Bananas and oranges are especially good. and train everyday

>>77217620
bump

Currently 34Y male, 6' 275lbs

This february I started going 3 times / week to the gym following 5x5 stronglifts, a light 3 miles jog during the week-ends and I do intermittent fasting (only water and black coffee from waking up until 17:30pm)

What is the /fit/izens experts opinion on this routine to finally get my shit together ? The big positive is that I absolutely love going to the gym and look forward to it

>>77219433
I think its good tbqh, if you feel good then continue. In my experience, intemittent fasting is great way to lose weight fast, just don't stay on it for long.

I have a 20% off Scitec coupon which expires today. Tell me what I should buy, if anything.
Ideas:
>Products that still have old design packaging, collector items
Crea-Bomb - probably nothing better than normal creatine
Big Bang - pre-workout, never used, I don't feel good from caffeine, but really cool look
HOS, DAA - testosterone booster, likely useless
Liquid Carni-X, Arginine, Magnesium - these are bottles, not sure if they look good in a collection
>Limited edition 30th anniversary products
Whey Protein - stupidly overpriced even with discount, and it's just chocolate wafer flavor with lame looking packaging
Hot Blood - pink gin tonic, looks gay and I don't use pwo
>The one product I use and it's not overpriced
Daily Vitamin - but do I buy like 5 of this to get to free shipping

Don't want to leave gains on the table.

Help I'm barely moving after spending 3 months bed bound...
Muscular atrophy is real. How can I start? Even stretching hurts.
I can't even bend my body backwards without it hurting.

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Is this PPL a decent routine or retarded? Would a upper lower 4 day split be better? Mind you im trying to only do barbell exercises as that is what I have available to me.

>>77219740
>3 months bed bound
That's the point where people get actual physical therapists involved. I'd say to take it slow and get used to things like walking and bodyweight movements (or very low weight in the gym).
>>77219742
Any routine will work if you consistently train to failure and recover fully between weeks. The way people choose to combine exercises and such is merely preference.
>[would an upper lower split be better?]
Try each out for a few months and see which routine you prefer.

>>77219742
I would either do UL 4 day or remove deals from back day
PPL is also supposed to be run pull/push/legs so you aren't rowing the day before deadlifts

I prefer Arnie's split style 6 day where you only do isos on day 2 so you have a full CNS recovery day before legs

>>77219433
Seems fine
When your weight loss stalls, swap to 5+ small meals a day

>>77219749
>>77219758
Thanks for the responses. Im still a novice lifter trying to figure it all out.

Is a dollar per pound a good price for dumbbells? I want to get two 50lb DBs for a specific exercise , but shipping is horrible and most sites charge like $2 per pound. I see on Craigslist and marketplace have 2 50lbers for $100, amazon also has like 45 lbs for $45.

Just want to make sure I’m not getting ripped off.

>>77217263
>If I put on fat but do more pullups that's a good thing?
Depends on why you work out. If your primary goal is strength, then being a fat power sharter is "good". If you're trying to looksmax, then losing weight until you have six-pack abs is all that matters.

>>77219876
pretty normal for clean generic rubber hex. metal with some rust I'd pay lower
avoid amazon. those bottom barrel DBs have comically huge heads
and yes, it costs a lot of money to ship heavy things

>>77219876
I'd recommend a set of adjustable dbs, unless you're absolutely sure you're ONLY going to need those 50lbs-ers. Also if you don't want to pay for shipping, look into Academy or other gym-related stores.

>>77219876
$/lb and shipping vary wildly depending on how heavy it is, where you're buying it from, any extra fanciness like polyurethane, etc. Regardless fixed dumbbells are a really really bad value that people waste money on because they are short sighted and impatient.

>>77220001
>>77219933
I’m probably gonna just get adjustable from Craigslist or marketplace. I don’t want to pay for shipping.

Also, I’ve noticed that finding heavier dumbbells on these sites are very hard. It’s like 90% of people selling quit after like getting up to 40 pound dumbbells.

>>77220027
Yea I’ll probably get adjustable, I’ll look for one that goes up to $100 per dumbbell

>>77220036
Meant 100lbs* per dumbbell

>>77220036
>>77220038
Adjustable is better and you want one that goes up to at least 70-80lbs per db ideally more, none of that bowflex 50lb limit shit, but be prepared to spend much more up front for it. The nice brands like ironmaster, snodes, powerblocks, etc are all like $700-800+ for that weight but worth it. I recommend ironmaster if you don't mind having to switch out the weights between each exercise, it's not really a big deal if you only need to switch a few times a workout and aren't doing supersets or anything, and they are extremely durable. Rep peppins are arguably the best but by far the most expensive. I would avoid nuobells since they are a little more fragile than the others. I think powerblocks hit 100lbs for quick changers as long as you don't mind your hands being wrapped in the bulky cage.

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How do I stop feeling tired and lethargic after cumming? I want to keep my energy up for multiple rounds

>>77220029
>>77220036
powerblocks and ironmaster's have stood the test of time and are the best
pb - you can change out faster
im - basically indestructible
you really can't go wrong in either decision

Are kettlebells a meme?

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Can this be achieved natty?

I'm 36, 6'5" currently 235 lbs this morning which is actually down from the 240 I've been hovering at...I'm getting stronger (265 bench so far) but my appetite seems to be the issue. Realistically how much weight do I need to cut to see Abs and looked shredded? It looks like 15% Bodyfat? I'm probably closer to 27% if I had to guess. I haven't been eating junk food or drink soda or any of that shit but it's hard to not want to grab some 2nds of a protein heavy meal, is this just all mind power? It's harder then being consistent lifting for me. Tiny portions spread throughout the day? It's the one part of this that I've struggled with the most...I mean I was 265 lbs at one point so I'm making progress but I can tell the food will be the hardest part.

>>77220261
They’re great for older people who don’t care about hypertrophy or strength. It’s pretty much like having a dumbbell that can swing.
So if you can get a good workout with just dumbbells, you can get a good workout with kettlebells? Goblet squats, kernel split squats, kettlebell shoulder stuff, etc

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am i a pussy if i'm starting lifting with 15lb dumbbells and i still struggle a bit after 2-3 sets of 20

t. 24y/o

>>77220374
>sets of 20
uh what lift?

>>77216717
Id fuck your ass bro

>>77220378
lying hammer curls is the one i struggle with the absolute most (even 2 sets can be a pain), but the shoulder press gives a little trouble as well
regular
curls i can do 4 sets of 20 without really thinking

>>77216932
BPC-157 injected right where it hurts EOD

>>77220384
>regular curls i can do 4 sets of 20 without really thinking
you're probably not controlling negatives as hard as you should maybe switch to preacher

>>77216612
So I lift as heavy as I can and tend to work out until I am totally exhausted. This is usually what a lot of people consider "junk volume"
I can't feel beaten until I do a few sets of each, even if it's heavy.
So do you all just leave the gym after lifting 2 sets for a few compounds then call it a good workout even if you're not even a little bit sore?

>>77219221
Your weight is on your forefoot. Your feet should be flat. Get shoes with no cushion and keep the balls of your feet planted on the ground. Your squat is low enough tho.

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>>77220411
I have a valgus foot so I have to use orthotics insoles to correct my feet
I could try doing them without shoes to test

How low should I go with smith squats? Currently apartment gymming with a smith machine as my only barbell equivalent. Everything I've found on them says you need to have your feet further out than normal squats, but that messes with how far far down you can go since your calves and thighs can't touch that way without massively messing up form.

Too Much is Wrong
>Fat (321 pounds, 5'10" no idea what TDEE is bc no measuring tape in house)
>Sciatica
>bum foot
>Weed Addiction
>Hentai Porn Addiction (I know muh nofap but honestly just jackit without looking at shit to start I got into hentai 25 years ago and it's never been more than 2 weeks without jacking it, brain fried, no social circle to distract from it)
>need to work 100 dollars of doordash a day every day essentially to get to the 13k I want by March 2027 to go to Japan for 90 days
>need to be healthy enough for Shikoku Hike (essentially 20km/day six days on one off, mostly flat, some mountains on certain days, 700-900m)
>depression
>suicidal
>scared of gym, as in panic attacks and shaking in the car
How do I figure out what to fix first?

>>77220399
I guess I have a lot of "junk volume" too. On upper body days I do a superset of 2 compounds of 4 sets 4-8 reps each, a superset of 2 compounds of 3 sets 8-12, and a triset of isolation exercises 3 sets 10-15 reps each.

Lower body days I do a lot less and don't mess with supersets, because squats and deadlifts wipe me out.

>>77220491
First to fix is your weed addiction. Doing drugs including even alcohol or tobacco is like setting your money on fire. Weed also kills your motivation for doing things. Once you stop throwing your money down the toilet on glorified skunk juice, you should use that money to pay for a physical therapist to fix your foot and sciatica. Work in pull up negatives and pushups whenever at home doing whatever exercises the physical therapist assigns you.

>>77220491
>How do I figure out what to fix first?
Just make one change at a time and focus on making it stick.
People burn out trying to fix everything at once, and while I'm sure SOME people can do that, I can't.
I started with no more drinking calories, then no more sauces, then pushups every day, all over about 9 months. Call it sunk cost or snowball, either way my mindset was "I'm already doing this, why not add one more thing?"
I definitely wasted a long time in the gym because I was more focused on showing up and pretending to follow a routine than I was picking the right exercises and even doing them correctly.
Fixing everything you mentioned would involve changing your life and changing you as a person, and you can't do that overnight.

>>77220262
Sure, but take your time though.
>>77220491
The biggest change would come from fixing your diet.
>no idea what TDEE is
Just use those numbers you gave (weight and height) and it'll be good enough for now. If, after a month, you appear to have gained weight, then just go down more (and decriment by like 200 calories).
>need to be healthy enough for Shikoku Hike
Start with 30 mins of walking per day. If you can stick to that, you can go from there.

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>>77220513
Okay weed prio. I called the physical therapist I was using before so I'll reapply with them (left because wasn't doing the walks recc'd and was ashamed to keep reporting failure to follow the plans)
>>77220529
How often did you add new stuff to your routine? Once a week? Every day?
>>77220544
>Just use those numbers you gave (weight and height) and it'll be good enough for now
Ohhh I hadn't gotten past the BFP calc I thought I needed that to proceed at all.

Fat Loss General says I need the Katch-McArdle calc and that needs BFP. Should I just disregard and go with the circled one and try to stick to stasis for now while I knock the weed?

>>77220587
>How often did you add new stuff to your routine? Once a week? Every day?
NTA but I'd say go for something like once a month. If you are already consistently exercising then its fine to change exercises until you find a program you like, but for habit forming or killing, you should focus on that until your lifestyle has actually changed rather than it being a temporary thing.

>>77220587
I started with SL5x5, and after 4ish months I started to notice muscles that were being neglected so I would just add an isolation onto the normal 5x5.
Over the next year I evolved into PPL, removing and adding back the big compounds as I got a better understanding of the move and the mind muscle connection

>>77219064
I did some quick research and it's bad to cut for more than 8-12 weeks?
I'm coming up on 8 now, do I just eat maintenance for 2-3 weeks to "reset" then go back into a cut?

Hello anons
My questions are thus
If I want my arms to be more defined without tensing should I be using less weight and doing more reps?
I currently do decline dumbbell curls and preacher curls with 13.5kg so not too sure how low to drop it down to? And how many reps for hypertrophy?

>talking to this girl at the park yesterday
>going well so start pulling the moves onto her
>she laughs and says she has a boyfriend
>turns out that she was has is not going well
Then she mentions she has a sister
>full of doubt I ask for a pic and introduce
>shows me cutest girl ever, and get told has crippling anxiety as well as me.
Perfect
Go to ask her out, she is the one she who does it that she has she can’t
Her sister answers the phone, sets up everything.
>Be me
>landed this date with a qt. Shy girl from the park
>go to her house, have bottle of Fanta and some chocolate flowers to give her.
Enter kitchen and then we’ll go back to get your stuff done and I’ll put it in.
Halfway through the sister and her boyfriend start having to a younger sister igirl she is would was just curious about how she did would was not just be glad?
Anyway I just want your opinions on what I should say to her? If I should say anything?
I was pretty uncomfortable because of it but it was their home and sister.

>>77220660
I do 10-15 reps on isolation exercises like curls. Weight should be whatever it needs to enter that double progression range.

Do you guys take supplements only on workout days? I find myself only taking supps on workout days so my body doesn't become dependent on them instead of taking them everyday. Thoughts?

>>77220676
I dont take jewish placebo pills

>>77220674
What does “double progression range” mean
Usually I do 3x10-12 reps with the 13.5kg if that helps

>>77220676
I take creatine and vitamin D every day. Doesn't matter the time of day but creatine is better with food IIRC

How do I properly use a dumbbell at home?

I have exactly 1(one) 25 lb dumbbell at home that I use every day. My typical routine is I do at least 20 curls in a row with one hand, then 20 with the other, sometimes going to 25, and that's it for the day. I'm pretty sure there's a more efficient method here I could be using. Is 20-25 in a row too much?
Btw I'm a 200 lb fat fuck and my main goal is weight loss but I also want muscle (basically looksmaxx)

>>77220679
Its the rep range for your double progression progressive overload scheme. If you increase the number of reps you can do in a set over time, you are making progress. Once you hit the upper end of the range (15+ reps in every set), you should increase the weight the next time you do the exercise.

>>77220690
Having a single dumbbell at a single weight is a huge handicap. You would be better off buying 2 adjustable dumbbells or even just walking to a park and doing calisthenics. If you don't want to go outside, get a combination pull-up/dip station and do those (you'll definitely need to start with negatives), as well as using your single dumbbell for lunges and ultimately progressing to bulgarian split squats so you don't end up with a good upper body and chicken legs.

People always say “if you want to get better cardio at something, train in that thing.” Okay that’s cool and all, but what form of cardio gives the most general , applicable, improved cardio?

Like what’s the type of cardio that will most likely pour into all other areas of your fitness, whether that be in sports, high rep weightlifting, Pilates, etc.

Because I don’t have the time to train multiple types of cardio. I want the best bang for my buck.

>>77220690
you don't

>>77220691
>>77220691
But if my current limit is 13.5kg and I want to increase hypertrophy, everything I’ve read said to decrease weight, increase reps, but I’m confused as to how low to go and how many reps?
Should I drop to 5kg and do 50 reps or is it a smaller decrease to say, 8kg and do 20 reps?
Sorry if I’m chatting shit, just new to it is all

>>77220883
Based on what you described, your current weight is fine. Just work on increasing the number of reps you can do at that weight over time. If it stalls over multiple weeks, as a beginner its probably your diet or sleep that are your problem more than the progression scheme. The decrease weight increase reps guidance is targetted at guys thinking they are badasses curling their 5 rep max.

How often do you change your routine?

>>77220937
when it stops working

I require your help with two things
1. Whats the best routine for a 4 day-a-week workout?

2. Is psyllium husk good for you? been thinking on adding some fiber to my diet and seems like the best option

>>77220758
I'd assume something which requires exerting your whole body, so maybe swimming, rowing, or crawling. Maybe just doing low weight and high reps on compounds (like doing 50 reps of 1pl8 deadlifts).
>>77220937
When I get sick of something.
>>77220991
>best routine
Obligatorily, the one you actually do.
>4 day-a-week workout
Could do PPL+Cardio/Misc. Could do a double upper/lower split. Could do some kind of brosplit. Could get retarded and do a left/right split. Idk, it's all just preference based on your desires, needs, and goals. Experiment and learn what you like broski.

>>77216612
I need a supplement stack for my pregnant wife to ensure my heir mogs me. Any tips?

>>77221055
Another man's cum

Guy who was talking about dumbbells earlier. Just found used adjustable for 50% retail price on Craigslist. Guy said after 30 minutes 3 people contacted him. But I live pretty close and it’s first come first serve luckily.

>>77221058
This place is a bucket of crabs

>>77221065
cry more

>>77221055
Be a good father and make physical labor fun and collaborative
Trying to fill her with supplements will strain the pregnancy, some can cause stillbirth

>>77220676
Creatine should be taken every day lmao
You really don't need supps beyond caffeine, creatine, electrolytes in the summer and maybe an herbal cortisol blocker
A diet of whole meat whole grains and veggies should take care of the rest

>>77220666
Holy shit wtf are you even saying

>>77220483
You should go to a real gym
Smith machines are, in fact, a machine, and machines are trash

>>77220374
You could have run SS or SL and been at 2/3/4 by now
Quit being retarded and actually lift

>>77220289
Without more info, it's hard to say
Add cardio and create a deficit through increasing calorie burn so you don't have to care about intake as long as you're eating whole meat whole grains and veggies

>>77220262
Probably not
He roided and only trained chest and arms and shoulders
If he was natty, his legs and core wouldn't be so pitiful

>>77220261
Yes

>>77220212
Kek

>>77219839
If you're a novice, you should really be running starting strength or stronglifts plus accessories
You want to get to intermediate strength as quickly as possible (symmetric strength dot com) so a 4/6 day program actually works

I'm 230 lb, six foot man

I can only gym 3 times a week, fri and weekend.

Pls give routine that would work for hypertrophy. I'm gonna OMAD. I'm guessing a full body routine would be best but I don't know specifics.

Thanks and blessings be upon you.

>>77221169
>can only gym during weekend
Don't waste your time looking up 3 day full bodies. They are designed for doing them throughout the week rather than 3 days back to back. Look up and do a 3 day bro split.

Deadlift vs RDL? Are they interchangeable?

>>77221246
Not really interchangable. Deadlifts are hamstring and glute dominant, but rely on quads for the initial part of the lift which creates momentum allowing you to lift more on the hamstring/glute part. RDLs take quads out of the equation. That means you can work your hams and glutes at a lower weight.

Do deadlifts if you want to get stronger at picking things up from the ground. Do RDLs if you want to grow your hamstrings, would like to do deadlifts but are stuck with dumbbells of limited weight, or have lower back issues that make heavy deadlifts problematic.

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was david putty (far left) natty? asking cause this is ideal physique for me.

>>77220676
I take creatine and whey everyday since a little bit less than 2 months now, however the biggest downside is that it makes me horny and I have to jack off one to two times a day now....

Currently following Lyle McDonald's beginner program
I'm meant to rest 3' between big movements
However, if I (let's say) bench a weight for 10 reps, and that last rep is 1 RIR, then I can't necessarily recover enough to go for another 10 reps within 3 minutes.
Do I:
>lower the weight throughout the workout to maintain 10 reps per set for 3 sets
or
>do fewer reps with the weight
And when do I add weight to the bar? Once I can do 3 sets of 10 with the same weight, resting 3' between sets?
My assumption is to do fewer reps unless I can't hit the 8-10 rep range (e.g., 10, 6, 4), in which case I'd drop weight until I could hit e.g., 10, 9, 8 with it.
I'm just having trouble finding a weight that will provide enough stimulus on the first set while also being feasible for the last set.

>>77220698
>chicken legs
How much of an issue is this if I never wear shorts? Even if I ever get to the point of sex, I doubt it'll matter at that point

>1 year nsuns
>8 months 531
>feel demotivated
>on a cut
>going shit

do i switch off of the high volume programms?
is it okay to restart something like SL on the cut?
if so by how much do i drop the weight
my strength has already declined

>>77221347
You know, he's big, but I'd be inclined to believe this was natty. Big was his whole deal, right? He'd have worked hard at it his whole life.

Also, you're now painfully aware that he's sucking in his gut in that picture. Even a guy that looked like that was insecure.

>>77221669
Just do legs dude. You don't have to spend much time on them.

How the FUCK do i grow my biceps

I do 3x8 Curls with 7.5kg, Bench, tricep extensions 3x8 all twice a week

>>77221907
>7.5kg

>>77221909
I was working up to 12.5Kg but lost strength

>>77221907
Look up and do progressive overload. If you are working out with the same weight at the same number of reps week after week, you are growing nothing.

>>77221913
I was under the impressions bi and triceps in general don't need a lot of weight to grow

>>77221922
They don't. You must do progressive overload to grow though. It doesn't matter if you are trying to grow your biceps, triceps, or toe muscles. Growth comes from progressive overload. The weight or rep count must increase over time for growth.

i'm 186lbs 6'3, skinny-to-otter-mode and started working out 5 days a week, hitting all muscle groups at home w/ adjustable dumbbells and kettlebells+ calisthenics. i'm seeing progress and i'm about to transition to a gym and start A/Bing upper lower + adding cardio every other day in the morning. I consume just over 3300 kcal a day which is a moderate surplus according to the TDEE calculator but i feel like i'm not having a hard time eating enough, which causes me to suspect that i'm actually not eating enough. does it make sense to up my caloric intake? my objective is to reach ~200lbs and remain lean but i understand that "lean bulking" for it will take a while, and at the same time i don't want to be a fatso because lean is law or whatever. any thoughts?

>>77221949
Don't trust any specific calorie count guidance or charts. Don't trust your appetite either. Fat fucks are always hungry yet keep gaining weight. The only way is to carefully track your calorie intake and your weight over time. If both remain the same over time, you need to slightly increase your calorie intake if you want to bulk. Emphasis on slightly so you don't become a hog.

>>77221937
So its time for micropaltes

>>77221955
Don't be a dumbass. Just increase up to the next dumbbell weight. All exercises need to be difficult for meaningful benefit. When you hear "lower weight is better" in a discussion of hypertrophy exercises, that means you should do more reps, at whatever weight is difficult but possible at that rep count. That weight will be lower. Increase your reps up to 15. Once you can do 3 sets of 15 at your current weight, increase the weight by the next available dumbbell weight increment.

>>77221955
can your penis take that kind of daily abuse?

is there any real differences between lat pulls and pull ups? except ability to load and pull ups are more fun

>>77221978
Lat pulls are for people that can't do pull ups at a working rep range but still want to train the muscles as they work up to being able to train with pull ups. Once you can do pull ups, progress by wearing a weight belt.

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>>77221981
>people who do lat pulls can't do pullups

>>77222014
Yes, lat pulls are for weak beginners or fat fucks that can't do pull ups. If you can do pull ups, then that's the superior exercise.

Oh, this is the bait thread. I forgot.

>>77220493
Same here. I can get through a leg day quickly as I get worn out after 40 minutes on leg day.
But on push or pull days I feel I gotta be there and doing an extra half hour of sets before I feel any fatigue. Upping the weight and doing 1/3 of the reps doesn't make me "feel" like I got a good workout
Oh well I guess thats just normal doing extra volume

>>77221967
Gotcha thanks
>>77221968
And more