Been a while since we had one of these
>captcha G00YN0

>>76358579 (OP)
me on the bottom except white

>>76358609
guy is white just on melanotan

My DYEL faggot arms refuse to fucking grow. Curlbros, I beseech thee, give me your routines.

I did 4 sets of bis and 3 sets of tris one day and 3 sets of bis and 4 sets of tris the other day of the week that along with my pull ups and dips worked well, try that, just make sure you train hard.

>>76358655
Without knowing your routine at all:
Increase your reps. Increase your sets. Increase frequency of workouts. All 3. Ease into the increased volume to avoid tendon strain. Track your workouts with an app so you actually know your volume and weight is going up and you didn't just skip 3 workouts a month.

>With wife for 8 years
>2 years ago I got laid off, depressed for some months. Smoked weed ate pizza etc. Fatfuck mode. 110kg
>"No anon you're not fat."
>Now, good job, 13% bf. Solid lifts.
>For the last year GF has been gaining weight, posture issues getting worse etc.
>Unhealthy lifestyle is a turn off to me, to me she's looking more and more like her whale sister.
What do brehs? I feel like I can't just say. "You're fat, lose it." but I've tried every other way of going about it. Hinting, dragging along on workouts / hikes etc.

>>76358579 (OP)
How do you fix the kangaroo build
>No shoulders
>Too much traps
>No abs
>Skinny forearms
>Blocky waist

>>76358655
This was me, I was doing killer volume to failure / exhaustion.
My arms are still whatever, but switching to heavy barbell curls for 4 sets of 6 helped bring them up.
My current routine
Upper Day1; Cable curl 3x12
Upper Day2; DB curl 3x8

Arm day; Heavy bb curl 4x6. Bayesian 3x10, Hammer curls 2x15.

Like you I had lagging biceps, my triceps grow decent enough with just compounds and 2 sets of Overhead cable extensions per session

>>76358966
Spam laterals and forearm curls while cutting.

>>76358946
>dragging along on workouts
Do this more often + throw out all junk food in the house and don't buy more. If you can't tell her to her face that you think she's fat and it's gross, she's probably a horrid cunt and I'd question why you married her to begin with. Expect her to sperg and spaz and probably sneak junk food etc. Hopefully she goes along with it after no more than a week or so of fighting you, just be prepared for a tidal wave of spaz. If she gets her friends involved and starts bitching about how "controlling" you are as if not wanting to fuck a fat pig is abusive, then prepare for the worst.

>>76358919
>>76358970
Are barbell curls better than preacher curls?

Will rucking with moderate weight impede my ability to recover between workouts?

>>76358919
>>76358970
both right and wrong and the same time

>>76358655
you need to look at your routine and determine the cause for the lack of growth
consistency, nutrition, rest then look at training variables and bring up the ones you can but intensity needs to be high and progressive overload needs to be applied those two are non negotiable

>>76358946
if you don't have the authority in the relationship to tell her to stop acting like a fat pig you need to take control of what she does, control her eating, make her exercise or just tell her
but you need to act else you're gonna end up with a whale
also
>getting married
not even once

>>76359142
depends on how hard you do it and when you will do it in relation to your leg days

>>76358655
I do preacher curls and cable curls both once a week, one in the upper day and one in the pull day and that works like a charm. And I only train triceps once with overhead extensions, it already gets indirect training from dips, bench, etc. If you're already doing something similar then rip.

>>76359028
stick to barbell or alternating dumbells. Preacher is a meme that requires too good of form.

Anyone got a good site that provides how many warmup sets to do before 1RM?

>>76359602
https://warmupcalculator.com/

>>76359631
Thanks.

>>76358966
Lat pull downs and shoulder presses.

>>76358579 (OP)
1. Are stomach vacuums an exercise or just a posing technique?
2. If they are an exercise what constitutes a rep? (suck it all in and hold for two seconds?)

>>76360514
>Are stomach vacuums an exercise
they aren't

>>76358642
I did this for a bit I don't think it did anything. Any tanner I got was probably from the 30 min a day being outside in the sun

>>76358579 (OP)
>Be me
>Sleep
>Heart rate while sleeping is 50 to 60
>Wake up
>Don't move a muscle, just lie there awake
>Heart rate climbs to 100 and stays thereabouts
>Normal day to day activities bring it up to 180 regularly
>Lay down again, still at 100ish
>Sleep, rate goes down to 50 to 60
>Doctors (GP and cardiologists) say it's normal for a 20s something
Am I being duped? This wasn't happening just two years ago?

>>76360897
>say it's normal for a 20s something
it fucking isn't, I know that much
if you're not sprinting your bp shouldn't be as high as if you were

>>76360951
>bp
heartrate
same difference
point is it's not normal

If I do nothing but erging and pushups for six months, how fucked up will my body look and what injuries will I give myself?

>>76360951
>>76360956
So what do I do? Pic rel?
Doctors are telling me I'm fine and are refusing to do follow up analysis and diagnosis.
I've been to almost all cardiologists in my city, getting an appointment at the rest takes 10 months if I'm lucky and up to 18 if I'm not.

>>76361156
>and what injuries will I give myself?
shoulder overuse and elbow overuse IF you do it like a retard
IF you don't rest between workouts and have bad sleep you will have problems
otherwise you will look and feel better than if you didn't exercise

>>76361226
find doctor house in real life
sorry I have no clue other than if you're 20 years old your heartrate should not be that high unless you're exercising
what's your stimulant intake? but I assume you'd consider it?
you have a problem with your body

Can someone tell me which meal replacement powder actually has isolate whey instead of fucking shitty pea extracts. There HAS to be one

>>76361471
>meal replacement
Just make a protein shake with some psyllium husk you stupid nigger

>>76358946
should've killed yourself /gen when she said no you aren't fat
>CAPTCHA: y284np

>>76361308
>what's your stimulant intake?
Literally nothing.
>you have a problem with your body
Looks like it, but the docs here are busy with looking after refugee bubus and sucking african dicks

>>76361308
it's probably a blockage and some form of hypertension, dw about it since if it was going to kill you it'd have done so. try and eat healthier

>>76361476
That would probably be less economical. Also what about the carbs and shiet? I want a satiating meal replacement, not a protein shake.

>>76358579 (OP)
what causes us to help each other and give advice to build better physiques when in reality it'd be more advantageous if less people looked aesthetic making the ones who already look that way to stand out?

>>76361471
>>76361516
eat real food holy shit
>>76361493
yookay?
what's your blood pressure?
>>76361499
>if it was going to kill you it'd have done so.
it still might

>>76361543
There's no normies here or at least there didn't use to and it's impersonal so there's no social games so bullshitting just straight talking. Anons are just like me and they helped me so I'm gonna help them.

>>76361562
I eat too much, I have a bigger appetite that anyone you've ever met in your life (and no I'm not fat or even chubby) and it's time consuming, very expensive, and draining. I just want to have two drinks a day to cut down on a portion of the eating between meals

>>76361543
We're ALL gonna make it. Who the hell do you think we are?

Just realised I'm actually eating right now, as I typed that, it doesn't stop. This is no different to cow grazing

>>76361571
appetite my balls
your tdee is within a certain range and that range is easily consumable

unless you're on steroids or have a tapeworm

>>76361576
Not on steroids and I'm not even big, just decently muscular. Same body type as pic related with less defined abs.
I don't care about what I should be doing on paper using your jargon, I'm not going to go to bed absolutely starving in pain because 2000 cals "should be enough" your body says it's hungry for a reason, if I'm that hungry I'm obviously at a deficit of what I need to run properly. Not everyone is the same

>>76361576
Eh it’s possible he’s just weird. My wife is tiny at 100lbs and eats more than me despite me being literally twice her size

>>76361616
Yep it's a misconception you've got to be overweight to eat a lot. It's usually ridiculously lean people that eat the most because they burn everything. I can eat a kilo and a half of meat and carbs and burn it in 2 hours and be ready to eat the same again.

By the way do you like my shaker, I've ordereded it in advance for when these rimjobs will give me an answer

>>76361562
>what's your blood pressure?
125sys/74dia at 111bpm. Measured it on a real blood pressure monitor while calibrating my watch a few minutes ago.

>>76361605
>because 2000 cals "should be enough"
should it though?
you say you have muscle which means you also work out
have you tried calculating your tdee adding exercise and then sticking to it?

>>76361616
impossible and you know it
a "fast metabolism" doesn't make you burn 500kcal+ more than other people


>>76361656
no blood pressure problems, no stimulants and yet your heart wants to race at every moment you are awake

like it's trying to move oxygen to places but it can't for some reason so it's working harder?
have you had a blood test? maybe it's something with your red blood cells?

>>76361663
That's what I mean, my requirements are obviously way over. It's not down to muscle through, even before lifting I was the same. And anyway I don't complicate things, I just eat when I'm hungry and stop when I'm full. Still no recommendations, fuck it I'll just get this shitty meal replacement I found through Google

>>76358579 (OP)
Anyone have experience with pelvic floor tightness issues? I think mine is overly tight. I’m pissing 30+ times a day and dribbling at the end. Nothing wrong with kidneys or prostate.

What exercises did you do and how long did it take to see improvement t?

>>76361686
>I think mine is overly tight. I’m pissing 30+ times a day and dribbling at the end.
wouldn't that mean it's loose?

also that much pissing screams bladder problems

>>76361663
>have you had a blood test?
I have a yearly complete blood count / test each april, it came back immaculate, minus maybe a little high cholestrol (110/200) but that runs in the family (no cases of heart failure in the larger family) but nothing abnormal.
>maybe it's something with your red blood cells?
I don't know man.

>>76361697
Screams diabetes. You don't need to be fat to have diabetes, a lot of fit people are pre-diabetic because everything that is not whole foods is filled to the brim with sugars, fats and other bad stuff.

>>76361697
>wouldn't that mean it's loose?
No the squeezing prevents the bladder from fully emptying so you always feel the urgency to go.
>>76361706
Tested. Glucose is normal.

>>76361698
>I don't know man.
if my guess about oxygen is true then it would come with trouble breathing, light headedness, reduced gym performance (if you train)
do you breathe through your mouth or your nose and how was it before these problems?

hell, any mental problems that would make you anxious although I don't think it'd make it this bad

>>76361720
you can train your kegels while sitting down at almost any time
don't know any kegel routines but I do know they like higher reps no lower than 15 up to 30 maybe more
if that's what's wrong
and you sure it's not the prostate?
how old are you?

>>76361735
>do you breathe through your mouth or your nose and how was it before these problems?
I breathe through my nose outside of training but through my mouth while training, if I try to breathe through my nose when I need a lot of oxygen it feels like my nose is burning to the ground, ghost chili pepper level of burn.
Been always like this, I also prefer to train in hot air because cold air makes the burn worse.
>hell, any mental problems that would make you anxious although I don't think it'd make it this bad
Man. My ex got into my head a while ago which makes me anxious as fuck (she sent me a video of her getting railed by her new boytoy on whatsapp, then blocked me with a picture of them both after the act on "our" bed as her pfp).
But it didn't start there either. And I cannot imagine something as that making it so much worse.

>>76361756
well I'm out of ideas then

but you heart is working really hard for some reason
if it were mine I'd try figure out why

>>76361777
Checked
>but you heart is working really hard for some reason
>if it were mine I'd try figure out why
That's why I came here, my doctors are either out of ideas as well or they don't care enough to do anything :/

>>76361800
checked back

my though process was:
>his heart is working really hard for seemingly no reason
>what does the heart do?
>it transports blood, which has oxygen

but besides a blood test or some other test that tests how well the blood carries oxygen I don't see what would confirm it

it could be as simple as some beta blockers for deep set fears or some shit
it could be the blood test

or the doctors will care once the tachycardia gives you a heart attack but they would've run an ekg or similar to test for it and they did that right?

>>76361850
>or the doctors will care once the tachycardia gives you a heart attack but they would've run an ekg or similar to test for it and they did that right?
Yes they did. Came up clean. Only the ekg on my watch sometimes shows me sinus-rhythm and it it once showed me atrial-fibrillation which made me bolt to the doc where they tested me.

I literally just can't progress curls/hammer/ohp. I thought I would be able to do steady 1kg per month but even that is just impossible. Tried lower weight for around 4x10 tried heavier with 5x6 and nothing. I'm just stuck doing the same weight twice a week for months.

>>76362020
>I'm just stuck doing the same weight twice a week for months.
up the frequency for at least two weeks to 3 times a week and see if it helps

otherwise you're gonna really need to push intensity 1 rep from failure or true failure looking for tiny improvements

or try putting those exercises earlier in the workout

>>76362020
Try double progression. Start at 3x8, then work up to doing reps of 8/8/10, then 8/10/10, then 3x10. Then 10/10/12, 10/12/12/, then hit 3x12. Then up the weight and start back over at 3x8

Anyone experience with martial arts as skinny person?

I'm sick

I don't have a question I just wanted to complain

>>76361543
Because you can give people all the great accurate advice you want but it's still up to them to actually build their physique.

What are the best lat exercises I can do only with dumbbells/barbell?
That's all the equipment I have now, no bench or pull up bar.

I’ve heard from multiple people that drop sets are worthless, that you don’t gain anything after failure at your working weight. Surely that’s not true right? My muscles feel FAR more cooked after doing the drop.

>>76361956
Do you run or do some other kind of cardio? If not, take up jogging until you can do a 5k in 35 minutes consistently and see where that gets you.

>>76363065
Bent over rows, Pendlay rows

How do I work my tibialis anterior?

>>76358946
>wife
>GF
You left part of the story out. Did you get a divorce or are you cheating on your wife?

Does anyone have a resource for a program builder where I can plug in which lifts I'm doing and see which muscle groupa I'm working? Failing that, if I'm on an AB full body program with hack squats and leg extensions on the A Day and leg press and one legged leg press on the B day, would I drop the extensions if I wanted to incorporate BSSs?

>>76358579 (OP)
i do 3-5x5 for my compounds. should i be doing 5 reps for deadlifts? or could i do 3 and get all the benefit.

>>76363534
1x3 is fine, even 1x2

>>76363074
It's something you vehemently agree with or disagree with. Doesn't seem to be a whole lot of in-between. Lots of studies that go entirely both ways, too

Is anyone here in Portland Oregon? I need to find a gym to lift weights in but I'm scared of picking the wrong one, what resources should I be using to find a good gym?

>>76358655
- more rest
- deload
- smaller increments
- more intensity
>MO PASSION MO PASSION MO ENEGY MO ENEGY MO PASSION MO PASSION

Anon is right >>76359233

>>76363793
Well that's fucking awkward. I live here. 24 hours? Hollywood Fitness is the go to. Smaller local gym but very cheap - $19/month. A few Planet Fitness gyms here that are terrible, yes, but actually not bad for total beginners. Avoid the 24 Hour Fitness gyms, they're contract only and last time I checked (years and years ago) they wanted like $180 up front to go no-contract. Whereabouts are you?

>>76363098
>Do you run or do some other kind of cardio?
I used to cycle but ever since my heart rate went apeshit I've stopped doing cardio as often. My hr reached a peak of 220 on the bike recently which is just bonkers.

if i work out every day of the week revolving between cardio and lifting every day like
LcLcLcL+ forever
assuming cardio is simply a 30 minute run (where i may or may not be pushing the pace) do i need to program in a rest day? or will the cardio suffice as rest since it’s only 30 minute running.
i do lower body compounds in every lift.

bros I have mild sleep apnea (no, I'm not fat) and I'm trying to sleepmax. I'm shopping on Amazon right now and I'm even willing to try snake oil (if it's not expensive). First on the list is 3M micropore tape to tape my mouth shut, followed by Breathe Right nasal strips. I already take magnesium and OptiZinc™ and use a blackout sleep mask. What else should I get?

>>76363169
The hardest shin muscles I've ever felt were on some otherwise skinny dude in high school who was obsessed with soccer. So I guess lots and lots of soccer.
Put your foot through a kettlebell handle and do some raises like that. Or maybe use your imagination with elastic bands. This is an awkward muscle to work, yeah.

>>76363074
who cares what people say
if they work for you and you like them then good

>>76363169
tib raises duh
kneesovertoesguy always takls about them because they are an important muscle

>>76364046
>do i need to program in a rest day
yes
especially if >i do lower body compounds in every lift.

>>76364294
temperature and humidity in your room?
bryan johnson had a video on sleep quality

assuming that I'm going to drink heavily in the evening, what would workout would be better to do in the daytime? Weights or cardio?

>>76358579 (OP)
Why do I hate going to the gym?
Why do I hate being there during peak hours when it's crowded?
Why am I too lazy to go during off hours?
Why aren't I agressive enough in boxing training?
How can I become more agressive?
It's a personality thing so how do I develop a faster and more agressive personality?
Should I start roiding?
Should I start fugging my gf more dominantly?

>>76364304
>temperature
Hard to tell. I regularly wake up sweating my balls off and take off the comforter, just to wake up later kinda cold and pull the comforter back over me, and this repeats throughout the night. My air conditioning doesn't work too well so it's like high 60s to low 70s over the summer, but in the winter I sleep in whatever temperature my apartment drops to, the lowest which I've seen being 53° (I took a picture of it) lmao that was mad cozy. I'm thinking about getting a weighted blanket this winter (yes, I am autistic).
>humidity
Kinda dry, but my poor sleep quality has persisted across three continents so I don't think humidity is the problem.

Does this look good for a 3x a week home workout? I only have dumbbells and bands, no bench or anything.
>main, repeated every time
Legs: Squat
Legs: RDL
Push: Push-up
Pull: Bent Over Row
Push: OHP
Arms: Bicep/Hammer Curls (alternating each workout)
Arms: Triceps Extension
Core: Plank
>accessories, 1 shoulder/back and 1 core per day
Pull/Shoulders: Rear Delt Fly
Shoulders/Isolation: Dumbbell Lateral Raise
Pull/Back Focus: Resistance Band Seated Row
Core: Side Plank
Core: Dead Bug
Core: Bird Dog

>>76364348
>I regularly wake up sweating my balls off and take off the comforter, just to wake up later kinda cold and pull the comforter back over me
well clearly it's too thick if it makes you sweat

>Kinda dry
dryness well.... drys out your nose and if it gets too dry the body starts breathing through the mouth which can make the tissues "fall back" into the throat giving you sleep apnea

also take a look at the position of your head relative to the bed when you sleep

How long will an 80lb adjustable last me?
Can I just buy one and split workouts between arms (1h bench, 1h OHP, etc.)

>>76364556
>How long will an 80lb adjustable last me?
How much do you lift now?
>just buy one and split workouts between arms (1h bench, 1h OHP, etc.)
No, awful idea.

>>76364556
>Can I just buy one and split workouts between arms
no retard

>>76364556
>How long will an 80lb adjustable last me?
320 workouts (or 160 if you're doing both arms). They get 1/4 lb lighter each workout.
Sorry, I don't make the rules, that's just how it works anon.

i've been lifting for 5 months now, but my progress in last two months have been getting a lot slower, are my noob gains dead? I went from 48kg > 80 kg 3x5 bench, 40kg>90kg 3x8 squat while my body weight went from 75 to 78kg even though I tried to mostly maintain it with protein surplus

>>76363823
Beaverton area.

How to get a feel for when should you adjust your program? When you hit plateu or something?

>>76364582
105kg squat, 45.5kg bench, 25kg OHP. I don't DL
I'm looking to replace the gym with some home equipment since the only gym close is 2x their price

how common is it on a cut to increase weight on the bar?

>>76364986
It's more common to lower the weight and up the reps.

>>76364989
gotcha, my aim should be to stay at the same weight maybe a bit under right?

>>76358579 (OP)
Is it possible to outlift being Indian?

>>76358579 (OP)
looking to start my first cycle
what would you guys recommend?
just looking for strength idc how i look.

current lifts:
225 OHP
315 BENCH
405 SQUAT
500 DEADLIFT

i wanna deadlift 1000

>>76365124
>225 OHP

>>76365169
yeah? what about it?

>>76364746
Ah well I have zero knowledge of that area, only really east of the river

>>76365364
Post shoulders

>>76358579 (OP)
Despite years on this shit site i still don't know how to reply to or quote a post from another thread in a new thread

>>76365432
Manually. Just put >> and post number.

>>76364736
>are my noob gains dead?
no, just slowed
or you're not training as well/hard as you did at the start
>>76364763
if the program is good you don't need to adjust

beginner program - 1year
intermediate program - year 2 till year 4
advanced program - year 5+
and after that specialization cycles for specific muscles or strength

>>76364986
impossible unless you're a beginner
maintain weight for as long as you can
cut volume and frequency by anything as low as 1/10 to as much as 2/3

>>76365545
>cut volume and frequency by anything as low as 1/10 to as much as 2/3
gotcha
im mostly at the same lifting weight
but doing 1-3 sets less depending on the lift i.e. dl and such

Been cutting, light chunk tuna is good, but what is the safe limit. I've been eating 4-8oz a day for about a week and my stool is coming out orange which scared ts out of me. Just has some more, am I fucked?

>>76365599
checked
you're doing good then
>>76365545
>maintain weight for as long as you can
weight on the bar
I meant
before anyone gets any silly ideas

>>76365622
>I've been eating 4-8oz a day for about a week
too much
3 times a week is probably fine
any more is probably not fine

consult the graph

i can accept how i look on a pump
i hate how i look without a pump
how to look like i'm always on a pump?

>>76365954
roid to raise your blood pressure

>>76365954
lol, you can't
treat your body dismorphia by stopping being a faggot

Guys i really need to do some cardio, also for expanding my cut

Which one could i buy?

Hometrainer
https://www.amazon.de/Heimtrainer-Fahrrad-Klappbar-Zuhause-Widerstandsstufen/dp/B099ZJDM38

Walking pad with 7% incline
https://www.amazon.de/ORISYN-Laufb%C3%A4nder-Geschwindigkeit-Lauffl%C3%A4che-Erforderlich/dp/B0DK9CB2YP

Which one would be more suitable for getting in more cardio?

>>76366079
This looks like some kinda fucking medieval torture device. Do you not live near a track? Why not just run around the neighborhood for free?

>>76358655
Bar dips, chin ups, squats and leg raises.. I don't count, just continue till failure for however many sets till failure.

how the fuck do people cut weight? Do you guys actually just eat nothing but chicken?
I need to eat 1600 calories to cut weight but I also need to consume 160 grams of protein to reach the recommended amount.
Essentially, this feels like I can't eat carbs of any kind because that takes up too many of my calories for not enough protein.
I had a burger with 450 calories and 27.5g of protein and I feel like I just can't eat anything but plain chicken now for the rest of the day

>>76366174
>how the fuck do people cut weight?
It's easy, you just eat less. That's literally it.
>Do you guys actually just eat nothing but chicken?
No, don't fall for the memes and bullshit. It's extremely easy to have a varied and balanced diet. Do your homework and look up healthy, high-protein meals

>>76366174
its super easy anon
mornings some skyr, over here we have protein puddings 20g at 150 calories
burgers with low fat meat
some fruit
and another skyr

>>76366174
>I also need to consume 160 grams of protein to reach the recommended amount.
Well unless you're on gear, you're not 200lbs lean so congrats on believing in bullshit. Now fix your math and stop whining

can you do dead hangs from technically anything? for example a huge mattress frame. holding onto it is a but funny, but it holds my weight and is sturdy. or do i need to find something that is more bar-like

>>76366174
>how the fuck do people cut weight? Do you guys actually just eat nothing but chicken?
almost
I eat meat
I eat dairy
I eat eggs
and almost nothing else

>>76366218
what are you talking about 73kg or 160lbs of lean mass is not crazy or out of the realm of possibility

>>76366259
>can you do dead hangs from technically anything?
yes

>>76363065
pull overs, rows
>>76363534
3x3 and 1x5 are both good 5x5 is too much
>>76364046
if you are going to push the intensity of the cardio you need to know what days your going to do that on and program around it (separate that day as far from your leg day as possible eg at the start of the week do legs end of the week do intense cardio) if your not going to push the intensity much then it doesn't matter you could even do cardio the same day that you lift it makes no difference.

you can make that split work if you wanted, but definitely don't train legs every other day that's way to much, they need time to recover.

I think you'd see better success with a more time tested split like ULRULRR because its easier to program, I personally do ULRULRR and push the intensity for the first leg day and then do light cardio on the first rest day then do a lighter 2nd leg day and do my intense cardio on the rest day the day after, that works good for me

>>76366218
Retard 150g protein MINIMUM

>>76366277
nta but is it okay to say walk slighlty faster every day while doing a upper lower compound 4 day split?

>>76366218
literally all advice ive ever gotten regarding protein consumption is 1g per lb of body weight.
I'm being generous in saying 160. technically I weigh 175 but I'm trying to give myself some wiggle room because I just don't see how its possible without giving up entire food groups or consuming something ridiculous like 6 groups of protein powder a day

>>76366471
There are so many high protein foods nowadays anon, you need to look out for that stuff
Make a salad with feta cheese and some chicken
Or chili with low fat ´ground beef
Or even pizza from greek joghurt

>>76366471
it's 1g per pound of LEAN body mass

>>76366471
>literally all advice ive ever gotten regarding protein consumption is 1g per lb of body weight.
Of lean mass, not total body weight. If you're an obese fatty do you really think you'd need 400+ grams of protein every day?

>>76366485
Nobody knows how much lean body mass one has
Just go for 160-180

>>76366491
one does if one calculates
total body mass - fat mass (while estimated you can get damn close) = lean mass

>>76366494
Those calculators are very hit and miss

>>76366497
using a scale ot weigh yourself and combining the navy method with eyeballing for bf%(which is hard to measure to 100% certainty without a dexa scan and even those can be wrong) which is a method used by oh I don't know everyone serious about lifting and cutting is hit and miss?

>>76366471
Then you've fallen for bullshit. It's ONLY ever been ".7-.8g per pound of lean body mass" and people suggest 1g just for easy math/being safe

>>76366485
>>76366486
>Lean mass
why does no one mention this? why do even people like mike israetel say "1g per lb of body weight" without mentioning that its lean body weight?

>>76366516
>why does no one mention this?
Literally *everyone* has, all this time. There's really only two reasons you read wrong: You're being lied to, or they're assuming you understand "lean mass only" because it's common enough knowledge that people don't have to keep repeating/saying it

>>76366516
>why does no one mention this?
you listen to the wrong people
>people like mike israetel say
bold to call kike israel a person
his channel is not meant to help people it's meant to hurt them

>>76366512
shut up

>>76366524
>shut up
>is proven wrong
>gets mad
Many such cases.

>>76366532
>>is proven wrong
nope
>>gets mad
just calling your retarded ass out

>>76366174
>"what do you mean I can't just eat a suitcase of white castle burgers and cut?"

Apparently I might be lactose intolerant. So no milk for me. What else can I consoom (preferably drink) to get the proteins in on the daily? I usually take my protein concentrate at night just as a backup, but im exploring real food options. Should I browse the alternative milk options (onions, almond) to see which ones has better proteins?

>>76364006
yeah something is fucked, it's not impossible but you might have a partially blocked artery on your heart somewhere

>>76366967
...how do you find this out this late in life??? Isn't that something that's painfully (literally) obvious when you're a child?
>What else can I consoom (preferably drink) to get the proteins in on the daily?
Lactose-free stuff like pic rel.

>>76366967
>Should I browse the alternative milk options (onions, almond) to see which ones has better proteins?
no also none of them do
lactose free milk or lactase pills

>>76366967
>(onions, almond)
They'll have 0-1g of protein per serving. All of them. They're all bad options unless you wanna double/triple scoop your protein powder (which will get very expensive very quickly)

ive never really done deadlifts but i want to strengthen up my lower back specifically, but also most posterior chain. i tried some dumbbell rdls today and really focus on the hip hinge, but im only feeling sore in my hammys. did i do it wrong or are my hams the limiting factor?

Is there an optimal time to eat each macronutrient with respect to your lifting time?
e.g Should you eat more carbs or proteins before working out, more carbs or proteins after working out? etc.

>>76367150
rdls train the hamstrings..........
>strengthen up my lower back specifically,
row and shrug
>but also most posterior chain
explain what the posterior chain is

>>76367151
if your livelyhood depends on it or you do it professionaly with success then you can do some carbs and protein pre and intra workout but it makes no difference if you don't

>>76367160
>posterior chain
i thought it was the hams up to the spinals up to the traps, just the muscles up the backside. ive been rowing a lot so maybe im ok then, just need more hams it sounds like. and legs in general

started lifting around 6 months ago and have seen good progress everywhere but my posterior chain - lumbar scoliosis makes it impossible to have safe deadlift form. i just tried rack-pulls for the first time today and pulling 90kg felt hard in a good way and not like my spine was going to explode. my question is what could i pair with rack-pulls to get balanced growth in my posterior chain as someone who's training it for the first time? any kind of standing squat is out of the question for me.

>>76367150
>did i do it wrong
Most likely not. Probably DOMS, honestly

>>76367171
>i thought it was
so you don't know what you want to train but want to train it?

figure out why you want to train and what for then what to train and how to achieve it

>>76367175
explain what the posterior chain is

>>76367181
>explain what the posterior chain is
im gonna touch you

>>76362342
depend on so much more information than you've given. how tall are you? how much do you weigh? what martial art? do you have any athletic experience at all? are you in decent shape strength/cardio wise?

is it retarded to replace deadlifts and squats with rack pulls and box squats if im not into powerlifting and only care about functional strength for MMA/BJJ?

>>76367443
I understand replacing diddlies but why squats?

>>76367461
i have genuinely horrific leverages for it that make it excruciating. i normally barely make it to parallel too, box squats would guarantee proper depth and make it less taxing.
if box squats are significantly inferior though, then i would stick it out. hence the question.

Microgreens: as nutritious as claimed or a meme?

>>76367480
Wash them well or grow your own to not get scammed. The broccoli sprouts thing from Rhonda is real

How long after I start taking magnesium will my sleep get better?

>>76358579 (OP)
Seriously thought this was scat

>>76361698
This reminds me of when i had cancer (Angiomatoid fibrous histiosarcoma specifcally) and my heartrate would randomly climb to 120-140 for no apparent reason even while laying down. Fixed the cancer and it went away. Not saying that you have cancer but just saying it's pretty similar to my own experience, especially if you're losing weight for no reason.

I'm gonna be going back to the gym for the first time in forever, and don't recognize any fucking preworkout that's being sold anymore.

What's fit's current preworkout rec?

>>76367815
none. if you cant summon the energy and drive to work out without pouring 200mg of caffeine down your throat there is something wrong with you.

>>76367827
Shit people just raw dog it now? Do they have desk jobs or something?

>>76367815
''preworkout'' nowadays is eating something with protein a few hours before you work out.

>>76358966
listen to the other two guys, but also analyze your physique and try to understand if it is due to your actual bone structure/frame.

I sorta have this build, and most guys i see with it have it due to short clavicles, a long neck, forward shoulder rolled posture, and sometimes even a big head. its usually a combination of all of them lol.

>>76365468
Sorry for the late reply but thank you anon

>>76366995
Like a small artery? What might cause this?

Lifted for the first time in a few years and felt nauseous the entire time through. My first thought was that my working capacity is just shit but I still stayed active with more cardio focused activities during these 2 years and I'm not fat or anything so what gives? I'm assuming it'll just go away but it blows feeling like I want to puke like I just did a set of 20 on leg press when I just did some DB skull crushers

anyone used these? is it worth getting one?

>>76367468
leg press, bss, hack squats

>>76367672
within the week
IF a magnesium deficiency was causing the problems otherwise it'll only help a bit
>>76367815
nothing
caffeine pills if I feel I need to but I very rarely do
>>76368253
did you drink alcohol or smoke before training?
>I just did a set of 20 on leg press when I just did some DB skull crushers
dude......
>>76368310
I'm sure someone has
jump rope is good cardio

I bought a set of adjustible dumbells on a whim but I don't really know what to do with them. This is what I normally do as a bodyweight routine:
>Pull ups
>Pistol squats
>Decline push ups
>Pike push ups
>Leg raises
>Plank
What dumbell exercises can I add or replace these with? My only equipment is a pull-up bar and rings, don't have room for a bench.

I am losing weight. My foot started getting pins and needles and feels like it is wet on the inside. I have a history of gout, but this feels different and it isn't puffy. The diet is quite restrictive. I cut another 300 calories because I was stalling. I added perogies and bread back in and my foot is starting to get better. My carbs range from 96g to 176g. The day it started getting better was at 108g.

What could I be missing that the break and/or perogies could be providing. Feels like there is a need for shit carbs.

Before somebody suggests a doctor. The doctor at the walk in ignored me and she she said I have plantar fasciitis and sent me for an x-ray. My only cardio is the elliptical and I tend to walk a lot more now. I am also down 40 pounds so it is a weird thing to suddenly appear. I just got a 406.3 lbs 1RM on leg press, but I drive through my heels like I a suppose to and that was 4 days before this started. My machine seated calf raises are at a new 690.9 lbs for 1RM which was also 4 days before this started.

>>76368678
curls, tricep extensions, lat raises, rows, shrugs

>>76368930
>plantar fasciitis
try a rolling stretch for that and see what happens

carbs are not an essential nutrient so you don't need them

>My machine seated calf raises are at a new 690.9 lbs for 1RM
I'm sure they are and why the fuck would you try a 1rm on calf raises

Question: I do Muay Thai and BJJ 5 times a week, paired with weight lifting about 6 times a week. My normal BJJ gym doesn't do classes on the weekends, and I was kind wondering if it'd be beneficial to looking into taking up Judo on those off days or if they should just be kept as rest days. I don't really compete or anything, I just enjoy doing it all as a hobby and it helps with staying fit

Is the Dexa scan worth doing, if I'm just trying to fix out how much body fat I have? Which is mainly around the stomach. I'm 5'5'' tall at 123 pounds. I started going to the gym 3 months ago and have increased the amount of weights I can lift.

>>76369062
If you're lifting 6x/week you're gonna need the rest

>>76369062
why add more things that you're gonna half ass anyway?
>>76369160
> if I'm just trying to fix out how much body fat I have?
why are you trying to do that?
navy method and or post a picture
those are free and will be very close to the dexa

>>76369160
>I'm 5'5'' tall at 123 pounds.
holy shit you're a twig. I was 5'10" 160lbs at the end of high school

>>76358579 (OP)
Why do my feet swell when I sleep in my car?

>>76369161
Should I cut back on the weight training then? I could understand if its just a sheer amount of things to do without proper rest
>>76369176
What makes you think its half assed? I do training 3-4 hours 5 days a week for the past year, and don't really miss anything unless I'm traveling

I have some asymmetry on the left and right side of my body, heard it's normal, but seems very noticeable to me.
Also noticed that my right trap(the one that's smaller hurts all the way down to my clavicle.
I don't know if it's a pinched nerve but the slight pain won't go away and I'm around of putting too much weight on it. What should I do? Do I NEED a doctor or is there a physical therapy method that works at home?

>>76369258
>What makes you think its half assed?
uhhh having a brain?
>and don't really miss anything unless I'm traveling
I'm sure you do

>>76369374
>the one that's smaller hurts all the way down to my clavicle.
when does it hurt?
on which side do you sleep?
>Do I NEED a doctor or is there a physical therapy method that works at home?
depends on the cause

>>76369374
I am assuming you workout often and making heavy assumptions. One of those assumptions is that your traps hate you because you are compensating elsewhere. If you aren't working your forearms completely you need to start.
barbell wrist rolls palms up and down
some hand squeezing device
finger extensions - buy something or fist a bag of rice

I recommend an additional exercise for completeness, but these will hit the big problem ones.

>>76369384
nta but what amount of time do you think is considered "full-time"? Doing that shit every day is already alot

Need some advice on what to do next. I've been lifting on and off for a few years and currently I'm doing Starting strength with the following stats:
168cm height and 66kg BW, I have a really narrow waist and I'm built like a monkey with a short torso and long limbs.
SQ: 105kg DL: 125kg BP: 62.5kg OHP: 47.5kg (all 5RM)
For reference when I started lifting I was around 50kg BW. Squats are starting to feel really heavy and I'm having issues with recovery even with a light day in the middle of the week, bench press is always a pain to progress but will try to micro loading to see if I can progress more. Deadlift is progressing as normal and OHP is a bit for a grind but does progress slowly. I also introduced barbell rows to cycle with deadlift and is also progressing fine.
I really like strength training programs, but I feel these are novice numbers to jump on a intermediate program (see bench press numbers kek) though I'm having issues with progressing weight as described before.
What would be the approach here?

>>76369062
How about this instead; what are you training for? Its a fairly loaded schedule, and adding Judo would supplement the Jiu Jistu, but at the same time you'll plateau if you don't get rest. You said you don't compete, so is the goal aesthestics?

What yoga should I be doing and at what time of the day?

>>76369384
it hurts when I do dips, pushups, OHP and it is also the side I sleep on.
Fine at first, but as I tax it more, there's this pain that feels like a muscle cramp but can last days. My collar bone on the weaker pained side also feels like it's higher than the other and protruding more, but that's only by feel, it's not visibly noticeable.
>>76369397
I was spamming dips a few days in a row when it started. I'm also not very lean. You're probably right about isolating forearms, arms always give out first on bench. Could a weak back also cause this overcompensation when doing compounds? Because my lats are undertrained, I can't do a full pull-up.

>start biking and doing freeweights lightly
>take whey and see muscle gains
>stop taking whey and keep doing work
>muscle goes away
Is it really necessary to drink whey or can I get all my protein from a different source?

>>76369550
>and it is also the side I sleep on.
well then stop
my left shoulder hurt almost every day until I stopped sleeping on it
>My collar bone on the weaker pained side also feels like it's higher than the other and protruding more
could be your spine or ribcage being rotated or uneven which a physio could look at and probably fix, there's online physios but their courses are expensive and there's no talking to them

might sound obvious but has there been any trauma to that area?

could also be just that you strained the muscle by overworking it

>>76369573
uhhhh how about you uhhhhh eat real food?
what does your diet look like that some protein powder was the diference between muscle and not

how hard have i fucked up by being always overweight (28-29 bmi) or even obese (33% fat at that bmi) as a teen? am i doomed to stay below average where it matters as an adult now because a lot of my testosterone aromatized into estrogen during puberty?

>>76369660
you'll find out once you lose the weight, lift for a few years and stop being a faggot

>>76369451
Half and half I guess. Ngl, but the weight training is cause I want to build a bod similar to Baki, and I figured doing actual martial arts would help that

>start going to gym regulary
>now I feel mentally weak and devastated after every workout
why?I get some physical pain is normal but why do i feel so down after workouts?

>>76369660
>because a lot of my testosterone aromatized into estrogen during puberty?
How motherfucking stupid do you even have to be to believe this horseshit?

>>76369699
you are not a fictional character

Should I lift till failure?
I've lifted for 10 months and platnaud even with a bulk. I did some googling and apprently I have CNS fatigue and should take a deload week, I tried taking some caffine as well but it gave me the jitters and racing thoughts at I lower dose I could easily handle. Also said I shouldn't go to till failure but I do every 1-2 sets. I see 1-3 RIR but that would mean i'm only doing like 1 or 2 hard reps is this enough?

>>76369699
>>76369842
>/fit/ posters have unrealistic/literally impossible body standards
More at 12

>>76369851
>Should I lift till failure?
no
>I did some googling and apprently I have CNS fatigue
yeah I'm sure you do
> I see 1-3 RIR but that would mean i'm only doing like 1 or 2 hard reps is this enough?
do you even know what RIR stands for?

>>76369791
it's common knowledge that obesity causes lower testosterone and lower testosterone during puberty is a no-no for boys

is the navel always under the third row of the abs?

>>76369875
I should be able to do 1-3 more reps at the end of the set. Im doing grey skull LP, last set is as many reps as possible or to failure

>>76359142
are you rucking in addition to your training days? as long as you're getting rest and good nutrition, it shouldn't impact your recovery
>>76360897
do you feel taxed like you were sprinting or doing some high intensity activity when your heart rate spikes to 180? do you feel pain/tightness/pressure when this happens? that's not normal and you need to seek a second or third opinion before you have a stroke/heart attack
>>76361686
>I’m pissing 30+ times a day and dribbling at the end.
do you chug a bunch of water all at once? you should make an appointment with a urologist
>>76364046
ideally you would have a rest day in your schedule once a week where you don't do much of anything. you might be able to get by if you alternate some intense/heavy days with light days.

>>76364335
>Why do I hate going to the gym?
are you getting results towards your mid/long term goals?
>Why do I hate being there during peak hours when it's crowded?
I've switched gyms over this, the place I used to work out at was slammed during my only open training time. it really sucks to maneuver a full gym
>Why am I too lazy to go during off hours?
lack of discipline
>Why aren't I agressive enough in boxing training?
are you approaching it like you intend to hurt what/who you're hitting?
>How can I become more agressive?
come at your training with intensity
>It's a personality thing so how do I develop a faster and more agressive personality?
make decisions faster and act decisively
>Should I start roiding?
probably not, you likely still have a lot of natty progress you could accomplish
>Should I start fugging my gf more dominantly?
if you don't, someone will

>>76364556
>>76364781
dumbbells have their place and an adjustable set is probably cheaper/smaller to store than getting a rack of 5lb incremental sets. you should look into a barbell and a set of plates if you intend to embrace the homegym life

>>76364986
in most cases you will lose some strength on a cut. at best, you might maintain your 1RM but loss is inevitable

>>76358579 (OP)
Me on the bottom saar except darker

>>76360514
Stomach vacuums are both a mind-muscle connection building exercise for your abs and a part of posing.
>what constitutes a rep
There are no reps. It is a static exercise. You hold it for as long as possible.

>>76370166
>I should be able to
pretty much more commonly worded as you could've done x many more reps but you stopped

>Im doing grey skull LP, last set is as many reps as possible or to failure
I don't know the program by heart but certainly not on every set of every exercise every workout

If I am stuck on an intellectual problem, is it a good idea to go exercise?

>>76370404
potentially

>>76370172
>do you feel taxed like you were sprinting or doing some high intensity activity when your heart rate spikes to 180? do you feel pain/tightness/pressure when this happens?
Feels like my heart is sinking (as if your entire beliefs were turned upside down) and somethimew it's just a sharp pain as if someone stabbed me.
Sometimes it's like going 250 on the Autobahn and just stomping on the brakes because someone just changed lanes without checking.
>that's not normal and you need to seek a second or third opinion before you have a stroke/heart attack
I've had like 5 or 6 opinions now man :(
>>76361499
>it's probably a blockage and some form of hypertension, dw about it since if it was going to kill you it'd have done so. try and eat healthier
Uhm, blood pressure monitors say my bp is breddy gud.
I'll try eat healthier.
>>76367753
Man, glad you beat cancer.
Actually, I've been gaining weight because I can't do my cardio like I used to :/

What does the stair master machine do for the body? I always see girls with yoga pants on them.

What is a good quality magnesium supplement that's also a good deal?

>>76370637
It creates unsafe situations compared to just climbing normal stairs.
It puts asses at ideal heights to gawk at.

>>76370637
the same as walking up stairs
it's cardio
tougher than walking
and more straining for the legs
but it's not gonna build muscle
>>76370649
find one yourself and then ask if it's good

>>76370679
I've been looking at Pure Encapsulations Magnesium Glycinate which seems to be good quality but Is there any others of similar quality for a good price? Thorne's Magnesium also looks good but I'm rying to get the most bang for my buck.

>>76370709
I don't know
there's supplement schizos on this board so if you care that much then make a thread

How long does it take for lower back pain and stiffness to go away? I believe I hurt my lower back while deadlifting without a proper warm up. It's been 5 days now, and while the pain isn't severe, it is noticable discomfort and stiffness. What are some exercises that I could so while let my back heal?

>>76369580
>food
that is the one thing I struggle with

>>76370739
https://www.youtube.com/@lowbackability
>>76370745
then stop struggling with it
that's professional advice

you can't live life on protein shakes

>https://strengthlevel.com/strength-standards
Are these legit and safe to be followed?
My lifts are all over the place, I don't know shit about my 1RM, 3RM, 5RM and all that stuff, but I'm finally getting my shit together to begin following a properly organized routine
So I thought of following the estimated 1RM based on my weight from this website, then use like 75% of my estimated 1RM as 5x5 at least for week 1

>>76370657
True, those butts are basically on display. I made up a nickname for those girls they're called "stair master sluts".

Are heavy curls once a week for higher volumes, high intensity enough to supplement bicep growth? I'm already doing heavy pulls like chins and rows 2 to 4 times a week.

>>76358642
He's Okinawa man

>>76358655
Dips, lot of them

How much can you tell about me based on this image?

How do I escape velociraptor mode?

>>76371829
you are light

>>76371849
train arms, change genetics

>>76370637
It is very good VO2 max cardio if you do it correctly. It is shit for fatties given the high amount of joint wear and machine danger. It really is a shit machine unless you are specifically targeting the ability to climb stairs or are in a weird maintenance phase with limited time at the gym.

If you take 90% of the yoga pants girls they use it as a fill in for glute and quad work. It does work, but you need to be working very hard and there are way better ways of doing it. You know if they are doing it wrong because they are having long conversations with each other. You are doing it wrong if you can have a conversation doing cardio

>>76370960
The 1RM calculation is the same one on every sight, it is completely accurate. The age/weight competition thing is obviously biased given who would use the site. It is still a good way to track progress and see if you are unbalanced. I have some elite lifts and some below novice lifts, I also have an injury so it is a good reminder to do my physio.

The 1RM is a starting point and you should be only using it as that. Typically 70% of hypertrophy and 80% for strength. I recommend beginners do 70% while they get their form under control, but nobody listens.

Once you have a weight. If you can do 5x5 then increase the weight next week by a small amount. If you can't do 5x5 drop the weight by a small amount next workout. If you are just having a bad workout you can keep it the same.

I have never taken creatine in my life but I recently started a physical labor job and I've been wondering if I should take some before my shift or at lunch.
On my first day off I usually sleep for 12 hours straight because I am just so exhausted from the week before.
Any advice?

I'm beginning STR workouts. Are 5kg increments okay when trying to progress, or do I need something smaller like 3kg?

>>76372573
On what exercises and at what weights?
Going up in 5's is fine up to a certain point. For Flat Bench personally, I stopped going up in 5's once I hit 105kg and dropped to 2.5 increments.
Realistically, see how your current working weight feels for you and if you are hitting out the 3-5 reps, depending on how it feels, you should be able to tell if you could do an entire 5kg increment or not
This is assuming the increments are +5kg on each side, not 5kg total btw.

>>76372592
>On what exercises and at what weights?
Uh
>Flat bench
>Seated shoulder press
>Upright rows
>Skull crusher
>Squat
>Bulgarian split squat
>Barbell row
>Bicep curl
I'm at about 60kg atm.
>5kg each side
Nah, 2.5kg each side.

Can you give me some feedback on my current workout plan? Made it myself so I'm a bit unsure.

Goal is to focus mainly on upper body and hypertrophy so I aim for a higher rep range on most exercises. Also due to my work schedule and side projects I can sadly only do 3 days a week right now. Also currently dips and pullups/chinups every time because I'm trying to get to muscle up range.

Mo:
Pull-up, Dips, Bench-Press, Overhead Press, Rows

We:
Chin-up Dips, Incline Bench-Press, Triceps Pulldown, Biceps Bar Curls, Biceps Preacher

Fr:
Pull-ups, Dips, Squats , Romanian Deadlifts, Leg-Curls, Leg-Raises, Toe Leg-Press

>>76372572
>I've been wondering if I should take some before my shift or at lunch.
makes zero difference unless you get digestive probelms from it so whenever those won't impact you or split it into smaller doses across the day
>>76372573
on compounds for a while then smaller ones
on accesories obviously not gonna jump 5kg on any of them

What's a good SQUAT and DEADLIFT program for me? I'm not sure what my goals are, I guess just be strong and athletic and fit, I guess. I've been on a weird routine doing just nothing but gymnastic rings calisthenics and squat/deadlift and running for years, but my lifts have been roughly the same over the years. Maybe it's time to DO SOMETHING. I'm roughly in the intermediate trained male range.

Squat 1RM: 325
DL: 440
@ BW: 83kg/182lb

>>76372572
You will have a bad time during the loading phase if you try this at most work sites. Creatine pulls water into your muscles and therefore pulls it from other places. If you are on a worksite where you can just get water and not get yelled at then there isn't a concern. If are aren't able to consume enough water and you will feel like trash.

Take it at night for 2 weeks if loading (ie double your normal dose like 10g) or 4 weeks if you are sticking to a maintenance dose. After that it doesn't matter.

Bonus tip: Anything more than a (American size) small coffee will lower the creatine effectiveness. If you are a heavy coffee drinker in the morning take it at lunch. If you drink a small coffee it is fine to throw it straight in.

is this a good push day?

Bench Press 3x failure
Weighted Dips 4x 12
Dumbbell flys 4x 12
Skull crushers 4x 10
Tricep pushdown 4x 12
Lateral raises 5x 12

for bench I also do this machine if it's occupied, how effective is it?

>>76372775
>loading phase
lol

>>76372798
>Bench Press 3x failure
Stopped reading there. No, this is not good.

>>76372887
why

The creatine that I bought not too long ago is starting to smell like fish. Not overly strong but it is there. Should I throw it out or is it OK to consume?

>>76372939
Probably got contaminated with something. Get a refund

Is there even any point in trying to optimize every workout (the exercises, the weights, the sets and reps, the order even) as a complete dyel noob, or is showing up and getting some movement in the most important thing right now? I feel like I'm too dumb for figuring stuff out at home but I don't want to go to the gym and pay for a trainer.

>>76372976
optimizng training takes years of knowing your body and good knowledge of training

you have neither
so just go lift

start here
https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4
https://bodyrecomposition.com/training/beginning-weight-training
come back after

>>76372867
>lol
fuck off zoomer.

>>76373101
>lol
>zoomer
????????

>>76372923
Because that's not how you do bench. That's not how you do any heavy compound lift

>>76373191
do you maybe get ignored when people speak in groups

>>76373249
Aw how cute. It's so adorable when anons try to act all rude and mean

>>76373282
I'd act like this too if no one listened to me, are you perhaps from a 2nd world country?

>>76372662
P-Please respond

What do you think of my flat bench form? I'm aiming for 2pl8

My PR is 80 kg (175 pounds) x7 reps in one set. I haven't tried with more weight and less reps because I don't want to overstress my joints

Most volume I can manage right now is 3 sets of 5 reps each

>preacher curl bench on marketplace for $50

Are the benches worth it for a garage gym or should I save the space and keep curling while standing?

>>76373515
Worth it

Will I look good after a cut (done smartly to preserve muscle etc.)? I've done them before from this sort of puffiness and can usually get my veins on my arms, torso et al back within 6 weeks provided my diet is very strict and I do cardio every damn day (12k steps minimum).

>>76373609
Weight stats?

>>76373625
Not incredible but above average for the average male 18-30 I would think. I can do 107kg for a 1 rep max, currently do 97kg for 6 reps, my Yates underhand row is 95kg for 7 (progress stalled cause it took me trial and error with my grip which was the limiting factor).

>>76373512
no leg drive but more importantyl your grip is way way wayyyy too narrow
the wrist has to be vertically above the elbow at the bottom

>>76372573
I do 2.5-5 lb per exercise on whatever day it comes back around until I cap out eventually.

>>76373699
>the wrist has to be vertically above the elbow at the bottom
But why?

>>76373712
best position for force transfer

as in best way to push it up against gravity
and best way for the wrist to keep the bar in place

>>76368487
hack squats would probably be the best for what im looking for. not sure if theres a hack machine at my gym though ill need to look. i want something that still provides the full body tension and benefits to functional strength, that i can load up with considerable weight. i just dont want to be literally completely gassed after doing them.

>>76369256
DUDE this happened to me when i lived in my car, i thought i had heart failure lol.

its because of poor blood flow from the position in your car. do your legs or feet fall asleep and get tingly often? i used to wake up with my feet or legs asleep all the time and needed to change positions. try to get a proper sleeping setup in there, helps if you have a hatchback.

>>76373412
it isn't great. Legs need two days unless you are attempting a bro-split If you are doing a bro-split then you need more variety.

No lateral raises, no forearms. Curls and preacher are fine, but if you are stuck for time then choose one and work on something else.

I would be surprised if your incline bench press doesn't get fucked by shoulders and being on wednesday, but if your recovery is good then it shouldn't be an issue.

>>76370745
wow guess we solved the problem. why even ask a question like that when you literally know what the answer is? taking whey off makes your gains melt away because you dont eat enough protein outside of it.

>>76373774
>Legs need two days
they don't
>If you are doing a bro-split then you need more variety.
if you are doing a brosplit then stop

>>76373778
If you are the advanced lifter than get get enough out of one day of leg work good for you. The regular folk don't want to leave gains on the table.

I guess need was the wrong word. Technically, you don't even need leg day.

>>76372573
5 KG? no. thats too much. You may be able to do that for a month as you figure out your actual strength and realize some beginner gains but its not sustainable. 5 Lb is fine for most exercises, but you'll hit a plateau on your upper body lifts that will require smaller increments. 2.5 Lb good for those upper body lifts.

eventually you may even need to use fractional plates to get eek out any more.

>>76373784
>Technically, you don't even need leg day.
true but you should train them anyways

but one time a week will do you just fine if you go hard enough

>>76372763
Why don't you care about upper body compounds?
>>76372939
creatine is cheap mane. throw it out.

>>76373699
>your grip is way way wayyyy too narrow
It's intentional, I've tried with a wider grip before and it hurts my shoulders, but I can try a slightly wider grip next session and see how it feels

>Leg drive
How would you fix this

Heard kegel exercises can be good for erectile health but I'm getting way too many mixed signals on what works. I can't find any specific, directionable exercises aside from "stop peeing midstream and hold it in", which Google tells me can have adverse side effects. Also apparently you can separate orgasm and ejaculation through kegel?

tl;dr I need kegel exercises with specific directions that aren't going to have have bad repercussions. Also learning to separate orgasm from ejaculation somehow would be interesting info to have.

Does creatine have any sustainable benefit outside of the temporary water retention in the muscles that gives more size and strength? like anything that will remain if i stopped taking it?

>>76373798
>It's intentional, I've tried with a wider grip before and it hurts my shoulders
bring the arms closer to the body at ~45° angle
>How would you fix this
by using it duh
push the legs into the ground squeeze the muscles in them squeeze the glutes but don't let the glutes get off the bench

>>76373800
>"stop peeing midstream and hold it in",
do that motion but when not peeing
just sitting down
they like higher reps so no less than 15 up to 30 maybe even more
I don't have a kegel routine on hand but I'd say to do that 3 times a day for one set as a start adding sets until you do 3 sets 3 times a day of at least 30 reps
but I don't know how much that would help
if anything cardio might give more dick help than kegels

also kegels are recommended for not holding urine I'm pretty sure so look for that

>How would you fix this
yeah it takes a very long time to learn how to do though and might not be possible for everyone
there was talk of this on /fit/ in the past and a website link to a guy explaining how he did it
look through the archives and google tantric orgasm

>>76373801
it can help get you one more rep in higher rep sets through something something energy production inside the muscle
also creatine has brain benefits

>>76373800
>I'm getting way too many mixed signals on what works
asks 4chan

do your abductors and adductors so you can thrust better and call it a day. She won't care if your half chub is barely working if you pound her into the bed.

>>76370612
>Feels like my heart is sinking (as if your entire beliefs were turned upside down) and somethimew it's just a sharp pain as if someone stabbed me.
you ever dealt with anxiety before? panic attacks?

>>76373822
>push the legs into the ground squeeze the muscles in them squeeze the glutes but don't let the glutes get off the bench
>bring the arms closer to the body at ~45° angle
Alright anon. I'll implement your suggestions and see how it goes. Thank you

If previously I had no leg drive at all I'm guessing this will make a big difference

>>76373822
>it can help get you one more rep in higher rep sets through something something energy production inside the muscle
sure, but wont that entirely go away if i stopped taking it? it'd be nice to know that i could come away after a year of taking with extra strength or muscle that i'll have even when i stop.

>>76370612
>Feels like my heart is sinking (as if your entire beliefs were turned upside down)
The weight of the world is settling down on you as you grow strong enough to bear it.
It's a white guy thing.
If you're brown it's probably a congenital heart problem.

>>76366967
if you're still able to take a whey protein supplement, that's the most logical drink choice. if whey is off limits, you could pursue a vegan/non-milk source of protein supplement. you might just have to eat more protein-rich meals (chicken, beef, pork, eggs, etc) and not worry about drinking your protein

>>76373840
>If previously I had no leg drive at all I'm guessing this will make a big difference
quite the difference

but again the wrists being above the elbows will be bigger as that will allow all the energy from your chest and arms to go straight to the bar

>>76373843
>but wont that entirely go away if i stopped taking it?
it will go away over the course of about a month
then the supplementation wears off and you get left with whatever you get from your diet
>with extra strength
it might keyword: might help you progress your strength a little tiny bit faster than you would've without it
> or muscle
again might get the muscle you otherwise would've anyway a little tiny bit faster but creatine is not anabolic so nothing extra on top of what you would've had
the thing about creatine is that it's relatively cheap, has no downsides and has small benefits so if you can afford it there's no reason not to take it

>>76367815
if you can get by without using preworkout, it's probably better long term. if you absolutely need it as motivation or whatever, I've liked Ghost legend and the gnc Lit AF. most of these preworkout brands/products seem to disappear or change something fundamentally about them in about 6 months so don't be afraid to shop around

>>76368253
did you eat within like 2 hours of lifting? i get pukey if I eat anything more than a small snack before lifting

>>76373891
same here. if i eat anything that could even be considered a meal within 3 hours im cooked. ive had to skip gym days cause i ate too late lol.

has anyone here ever used pallets for dips? not two stacks you dick head i'm talking just 2 of 'em standing up. going to lowe's to buy some bricks keep them steady. my initial thought was grabbing a pair of concrete bricks people use for RVs. but someone mentioned i should take a gander at the garden themed ones because there may be some that are shaped just right to slide inside the pallets and weigh them down from inside.

anyone done any DIY set ups for dips?

>>76373800
>stop peeing midstream and hold it in
You only do that to find the squeeze you should be looking for. After that you do the same squeeze while not peeing.
Also you really shouldn't be doing kegels as a man unless you actually have pelvic floor problems that call for them. You don't want to cause pelvic floor hypertonia, shit sucks.

>>76373899
i wouldnt do it personally lmao. dip stand is 65 bucks on amazon. sure thats probably a lot more than 2 pallets and some bricks but ill gladly pay it for a proper setup.

no reason why your idea wouldnt work though. I did use kitche chairs i weighed down with random shit at one time.
I also used to use a tied bedsheet through a closed door for reverse rows.

>>76373899
That seems like it would wreck your wrists anon

Should I be concerned that my coffee cup is leeching materials/particulate into my drink?
Its "painted" on the inside, and made of what I assume is generic ceramic coffee cup materials.

>>76373800
dont do them lol. completely pointless unless you have actual pelvic floor issues. if you have ED or Premature Ejac you don't need to do them. anyone who says to do kegels to control your orgasm like some witch doctor is retarded.

doing manual dick stretching in the shower for like 10-15 minutes has helped my erectile quality a lot. That alone adds size, but if you stretch for longer you can actually make your dick slightly bigger.
Trying new sex positions and actually keeping sex interesting got rid of my premature issues. I only ever get them if im fucking in comfortable positions having boring sex the same way every day.

>>76373935
>Its "painted" on the inside
it's called a glaze and you're mentally ill

>>76373942
>Potteryshills on /fit/
I had no idea the rabbithole went so deep

>>76373935
>Its "painted" on the inside
Ceramic paint or powder coated metal? Cuz powdercoat paints aren't food safe. If you're so worried why not just... buy another?

>>76373908
oh gotcha.
>>76373914
how so?

>>76373962
Black ceramic paint or "glaze" as potteryfeds are trying to get me to call it.
>If you're so worried why not just... buy another?
Its one of my favorite mugs and my brother gave it to me

>>76372775
Luckily I keep and carry a gallon of water with me everywhere, and I end up emptying it at work every day too.
Some days I work late and some days I have to show up early, so I think I'll try to take some just before my shift and see how it works out.
The other guy mentioning digestive problems kind of makes me nervous, should I expect explosive diarrhea or something?
Thanks for the advice

>>76374148
>The other guy mentioning digestive problems kind of makes me nervous, should I expect explosive diarrhea or something?
no, some stomach pains IF you can't digest the creatine properly
but then you could switch to micronized creatine or creapure or like I said before split up the dose
but you'll know if it gives you stomach problems in like 3-5 days of taking it

I keep waking up feeling like I'm not in my own body. For hours in the morning, I zone out, forget what I was doing, find my eyes unfocusing at random times along with physical heaviness/fatigue.
I'm on a daily caloric deficit of only about 500 calories for the last 12 days.
I take multivitamins and vitamin D supplements but they don't help.
Can high protein diets cause this? Or is it more likely the deficit?
Problem with the gut? Liver?
I'm at a loss and don't have insurance for expensive doctors to practice trial and error.

>>76374328
calories are most likely

was this happening before?

>>76374328
Iunno have a doc do a blood panel if you're worried about deficiencies
>Can high protein diets cause this?
No, unless you have some weird genetic fuck ups. People have been consuming high/very-high protein diets for decades/centuries
>Or is it more likely the deficit?
No, 500 calories ain't shit. See above
Problem with the gut? Liver?
Maybe and maybe.
>I'm at a loss and don't have insurance for expensive doctors to practice trial and error.
F

>>76374328
do you have PTSD anon?

>Me and my gf are always very horny after the gym and always end up fucking
Why is this like that? It kinda fucks up our schedule since we still got kids

>take week and some change off due to wrist injury
>wrist heals
>can put weight on it again with hardly any pain
>ready to get back to it
>wake up inexplicably unable to grip anything
I RESTED UP WHY IS THIS HAPPENING REEEEEEEEEEEEEEEE

>>76374681
you both get an increas in testosterone
and probably some other stuff like maybe something with endofrins and you get warmed up through exercise

>>76374694
>>can put weight on it again with hardly any pain
did you put all the weight on it?
after and injury you need to take your sweet ass time even if it doesn't hurt

>>76358579 (OP)
How to cure a cold as fast as possible

>>76374698
I did some push ups to test if I could put any weight on it at all. When I went to actually pick up the weights to do some curls, I couldn't put my fingers around the dumbbell. It's fucked up, man. My hand felt fine yesterday.

>>76374716
There isn't any way. It's literally only time. Fluids/rest/healthy food and wait.

do hand grippers work? what should i expect? do they build any muscle? are they even worth it?

>>76374737
They're actually pretty decent, especially the adjustable ones. Nothing beats holding heavy dumbbells/barbells/yourself during pullups though

>>76374716
megadoes vitaminc and NAC
take your usual vitd
real honey
garlic
warm fluids
caloric surplus

>>76374731
rest it and warm it up with horse cream/tiger balm
drink gelatine and vit C
5g for 1g
or collagen if you can afford it

>>76374737
>do they build any muscle?
a bit
>are they even worth it?
weights are better at builduing forearem muscles
unless you want to directly work the squeezing motion due to age or motor problems

>>76374749
>megadoes
megadose*
and to add no less than 5g vitc but I say go for 10grams and ~2500mg NAC
oh and keep your body warm

>>76374596
do you have PTSD
not sure, never been screened. I am kind of at a low point in life tho.
>>76374355
>was this happening before?
In the winter, same thing, my fingers would freeze also even if it was 50 degrees outside.
Now it's humid and hot and I feel the same minus the freezing fingers.
Also I get very anxious when I drink coffee on an empty stomach.

>>76374771
neurological problem

spacing out sometimes happens to me too but not for hours

>Also I get very anxious when I drink coffee on an empty stomach.
yeah caffeine'll do that do you

Let's say you're at your goal bodyweight but instead of being 13% BF you're 19% BF. Do you go on a cut then bulk back up, or be patient and keep bulking then go on a cut?

>>76374809
>Let's say you're at your goal bodyweight but instead of being 13% BF you're 19% BF
Yeesh.
>Do you go on a cut then bulk back up, or be patient and keep bulking then go on a cut?
I feel fat as fuck anything over ~16% no way would I keep bulking at 19%. Cut back down to 12 or so and bulk some more

I have two packs of creatine
One is mid from a mediocre brand and the other one is really good
I started with the inferior one three weeks ago, and I won't stop taking it because It's not really THAT bad. But the other one is marginally superior, should I be taking each of them every other day? or should I just wait until the mid one is empty to start with the better one?

>>76374968
theyre all the same, retard

>>76374981
got it

>>76374809
like the other guy said, you cut down to ideal bodyfat first, then you go for the goal weight in a lean bulk. keep cutting down and lean bulking until you are there. lean is law.
>>76374968
creatine is creatine, there's literally no difference between them. how can you even tell one is superior? its not like creatine produces some tangible feeling.

what's the single best forearm exercise i can do with dumbbells or barbell

>>76375168
Well there's four different ways the wrist moves so there isn't a *single* best.

>>76374981
https://www.yahoo.com/lifestyle/lab-tests-expose-creatine-brand-183855032.html

could be fake, maybe not